Workout Routine

Free

Up/Low & Bike

by blepboi

Download free Hardy app

personalized variation:

  1. includes abs and bike (active rest) days
  2. female adjustment for set rest time
  3. boosted most to 3 sets
  4. sets/reps are pyramid hypertrophy range
  5. no barbell -> dumbbell and cable friendly
  6. based on TM% intensity

Based on "Jeff Nippards minimalist upper/lower" by CalebCowen

Starting TM is 85% of 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Upper 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
18 lbs
12
45 sec
2
85% TM
18 lbs
10
45 sec
3
85% TM
18 lbs
8
45 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

bench press

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
85% TM
33 lbs
12
45 sec
2
85% TM
33 lbs
10
45 sec
3
85% TM
33 lbs
8
45 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

lat pulldown

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
85% TM
33 lbs
12
45 sec
2
85% TM
33 lbs
10
45 sec
3
70% TM
27 lbs
8
45 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

tricep pushdown

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
85% TM
18 lbs
12
45 sec
2
85% TM
18 lbs
10
45 sec
3
85% TM
18 lbs
8
45 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

side lateral raise

3 sets

Fly

Set
Intensity
Weight
Reps
Rest time
1
85% TM
33 lbs
12
45 sec
2
85% TM
33 lbs
10
45 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Fly

2 sets

overhead tricep extension

Set
Intensity
Weight
Reps
Rest time
1
85% TM
18 lbs
12
45 sec
2
85% TM
18 lbs
10
45 sec
3
85% TM
18 lbs
8
45 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

overhead tricep extension

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
18 lbs
12
45 sec
2
85% TM
18 lbs
10
45 sec
3
85% TM
18 lbs
8
45 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

seated shoulder press

3 sets

Lower 1

warmup

Set
Time
Rest time
1
480 sec
45 sec

warmup

1×480 s

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
15 lbs
12
45 sec
2
70% TM
15 lbs
10
45 sec
3
70% TM
15 lbs
8
45 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 10 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

romanian deadlift

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
12
45 sec
2
70% TM
90 lbs
10
45 sec
3
70% TM
90 lbs
8
45 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

hip thrust

3 sets

Standing Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
70% TM
15 lbs
12
45 sec
2
70% TM
15 lbs
10
45 sec
3
70% TM
15 lbs
8
45 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Standing Calf Raise

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
27 lbs
12
45 sec
2
70% TM
27 lbs
10
45 sec
3
70% TM
27 lbs
8
45 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

leg curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
70% TM
27 lbs
12
45 sec
2
70% TM
27 lbs
10
45 sec
3
70% TM
27 lbs
8
45 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

leg extension

3 sets

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
70% TM
15 lbs
12
45 sec
2
70% TM
15 lbs
10
45 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Seated Calf Raise

2 sets

High to Low Cable Woodchoppers

Set
Intensity
Weight
Reps
Rest time
1
70% TM
27 lbs
12
45 sec
2
70% TM
27 lbs
10
45 sec
3
70% TM
27 lbs
8
45 sec

High to Low Cable Woodchoppers

3 sets

Bike Endurance

bike

Set
Time
Rest time
1
800 sec
0 sec
2
800 sec
0 sec
3
800 sec
0 sec

bike

3×800 s

Upper 2

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
12
45 sec
2
70% TM
90 lbs
10
45 sec
3
70% TM
90 lbs
8
45 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

incline bench press

3 sets

cable T-bar row

Set
Intensity
Weight
Reps
Rest time
1
70% TM
27 lbs
12
45 sec
2
70% TM
27 lbs
10
45 sec
3
70% TM
27 lbs
8
45 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

cable T-bar row

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
15 lbs
12
45 sec
2
70% TM
15 lbs
10
45 sec
3
70% TM
15 lbs
8
45 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

curl

3 sets

cable hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
10
45 sec
3
–
–
8
45 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

cable hammer curl

3 sets

cable face pulls

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
10
45 sec
3
–
–
8
45 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

cable face pulls

3 sets

Abs 1

hanging leg raises

Set
Reps
Rest time
1
12
45 sec
2
12
45 sec
3
12
45 sec

hanging leg raises

3×12

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
85% TM
33 lbs
12
45 sec
2
85% TM
33 lbs
10
45 sec
3
85% TM
33 lbs
8
45 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Cable crunch

3 sets

cable push outs

Set
Intensity
Weight
Reps
Rest time
1
80% TM
31 lbs
12
45 sec
2
80% TM
31 lbs
12
45 sec
3
80% TM
31 lbs
12
45 sec

cable push outs

3×12

Twisting Leg Raise

Set
Reps
Rest time
1
10 +
amrap
45 sec
2
10 +
amrap
45 sec
3
10 +
amrap
45 sec

Twisting Leg Raise

3×10+

bicycle crunches

Set
Reps
Rest time
1
15
45 sec
2
15
45 sec
3
15
45 sec

bicycle crunches

3×15

Lower 2

warmup

Set
Time
Rest time
1
480 sec
45 sec

warmup

1×480 s

band walks

Set
Reps
Rest time
1
4
45 sec
2
3
45 sec
3
2
45 sec

band walks

3 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
27 lbs
12
45 sec
2
70% TM
27 lbs
10
45 sec
3
70% TM
27 lbs
8
45 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 10 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

hack squat

3 sets

Seated Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
27 lbs
12
45 sec
2
70% TM
27 lbs
10
45 sec
3
70% TM
27 lbs
8
45 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 10 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Seated Leg Curl

3 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
15 lbs
12
45 sec
2
70% TM
15 lbs
10
45 sec
3
70% TM
15 lbs
8
45 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

goblet squat

3 sets

quad focused split squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
15 lbs
12
45 sec
2
70% TM
15 lbs
10
45 sec
3
70% TM
15 lbs
8
45 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

quad focused split squat

3 sets

sumo squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
15 lbs
12
45 sec
2
70% TM
15 lbs
10
45 sec
3
70% TM
15 lbs
8
45 sec

sumo squat

3 sets

Bike VO2 | Abs

bike

Set
Time
Rest time
1
90 sec
0 sec
2
90 sec
0 sec
3
90 sec
0 sec
4
90 sec
0 sec
5
90 sec
0 sec
6
90 sec
0 sec
7
90 sec
0 sec
8
90 sec
0 sec
9
90 sec
0 sec
10
90 sec
120 sec

bike

10×90 s

Legs New

band walks

Set
Reps
Rest time
1
3
40 sec
2
3
40 sec
3
3
40 sec

band walks

3×3

reverse deficit lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
40 sec
2
–
–
12
40 sec
3
–
–
12
40 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

reverse deficit lunge

3×12

banded leg kickbacks

Set
Reps
Rest time
1
12
40 sec
2
12
40 sec
3
12
40 sec

banded leg kickbacks

3×12

forward lunges

Set
Reps
Rest time
1
1
40 sec
2
1
40 sec
3
1
40 sec

forward lunges

3×1

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
40 sec
2
–
–
20
40 sec
3
–
–
20
40 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

leg extension

3×20

step-up

Set
Intensity
Weight
Reps
Rest time
1
70% TM
15 lbs
12
45 sec
2
70% TM
15 lbs
12
45 sec
3
70% TM
15 lbs
12
45 sec

step-up

3×12